11 Ways To Get The Pain Relief You Need Without Painkillers!
The growing shortage of common medications in the UK was announced last month by the BBC.
These medications include painkillers such as naproxen, furosemide for the treatment of high blood pressure, and fluoxetine, an anti-depressant.
Ash Soni, president of the Royal Pharmaceutical Society, says he has never seen so many common drugs affected by shortages.
He explains: “The items are out of stock and unavailable. Patients are having to wait.
“We’re having to send some patients back to the GP to get a different prescription, because we just can’t fill them.”
Mr Soni says naproxen went “completely out of stock” recently.
He did manage to track some down eventually, but it cost £6.49 a box – £2 more than the NHS last agreed to pay for it.
He says: “I’ve ordered 20 boxes today and that will last me about two or three days.
“We’re dispensing at a loss. We’re paying for patients to get their meds on the behalf of the NHS.”
And the harsh news is that the situation is likely only to get worse with Brexit in the coming months.
Melanie, who has fibromyalgia – a condition which causes pain all over the body – and hypermobility, wasn’t able to get the anti-inflammatory naproxen from her pharmacist in December. Instead, she was given ibuprofen which didn’t have the same effect.
“I was in floods of tears with the pain – it was awful,” she told the Victoria Derbyshire programme.
“It makes a massive difference in my condition.”
Without the drug, Melanie’s inflammation increased to the point where she dislocated her thumb.
“It’s difficult to explain how hard it is to deal with, suffering from chronic pain.”
Melanie has experienced her drugs being out of stock before, but they usually reappear reasonably quickly.
This time, that hasn’t happened.
It’s a sad state of affairs for the NHS and for patients up and down the country.
So, what can we do about it?
Here are 11 tips to help you manage pain without having to relying on pain medication:
1. Learn deep breathing or meditation to help you relax.
Deep breathing and meditation are techniques that help your body relax, which may ease pain. Tension and tightness seep from muscles as they receive a quiet message to relax.
Find a quiet location, a comfortable body position, and block out distracting thoughts. Then, imagine a spot just below your navel. Breathe into that spot, filling your abdomen with air. Let the air fill you from the abdomen up, then let it out, like deflating a balloon.
2. Reduce stress in your life. Stress intensifies chronic pain.
Negative feelings like depression, anxiety, stress, and anger can increase the body’s sensitivity to pain. By learning to take control of stress, you may find some relief from chronic pain.
Several techniques can help reduce stress and promote relaxation. Listening to soothing, calming music can lift your mood — and make living with chronic pain more bearable. There are even specially designed relaxation tapes or CDs for this. Mental imagery relaxation (also called guided imagery) is a form of mental escape that can help you feel peaceful. It involves creating calming, peaceful images in your mind. Progressive muscle relaxation is another technique that promotes relaxation.
3. Exercise more regularly – Boost chronic pain relief with natural endorphins
Endorphins are brain chemicals that help improve your mood while also blocking pain signals. Exercise has another pain-reducing effect — it strengthens muscles, helping prevent re-injury and further pain. Plus, exercise can help keep your weight down, reduce heart disease risk, and control blood sugar levels — especially important if you have diabetes. Ask a Personal Trainer at your gym for an exercise routine that is right for you.
4. Book a regular massage to provide chronic pain relief.
Massage can help reduce stress and relieve tension — and is being used by people living with all sorts of chronic pain, including back and neck pain.
5. Cut back on alcohol and improve quality of sleep
Pain makes sleep difficult, and alcohol can make sleep problems worse. If you’re living with chronic pain, drinking less or no alcohol can improve your quality of life.
6. Join a support group. Meet others living with chronic pain.
When you’re with people who have chronic pain and understand what you’re going through, you feel less alone. You also benefit from their wisdom in coping with the pain.
Also, consider meeting with a mental health professional. Anyone can develop depression if he or she is living with chronic pain. Getting counselling can help you learn to cope better and help you avoid negative thoughts that make pain worse — so you have a healthier attitude. Asking for help is a sign of strength, not weakness.
Want to meet like-minded fitness enthusiasts?
Join our online Facebook community.
7. Quit smoking. It can worsen chronic pain.
Smoking can worsen painful circulation problems and increase risk of heart disease and cancer.
8. Track your pain level and activities every day.
To effectively treat your pain, your doctor needs to know how you’ve been feeling between visits. Keeping a log or journal of your daily “pain score” will help you track your pain. At the end of each day, note your pain level on the 1 to 10 pain scale. Also, note what activities you did that day. Take this log book to every doctor visit — to give your doctor a good understanding of how you’re living with chronic pain and your physical functioning level.
9. Learn biofeedback to decrease migraine and tension headache pain.
Through biofeedback, it’s possible to consciously control various body functions. It may sound like science fiction, but there is good evidence that biofeedback works — and it’s not hard to master.
Here’s how it works: You wear sensors that let you “hear” or “see” certain bodily functions like pulse, digestion, body temperature, and muscle tension. The squiggly lines and/or beeps on the attached monitors reflect what’s going on inside your body. Then you learn to control those squiggles and beeps. After a few sessions, your mind has trained your biological system to learn the skills.
10. Eat a healthy diet if you’re living with chronic pain.
A well-balanced diet is important in many ways — aiding your digestive process, reducing heart disease risk, keeping weight under control, and improving blood sugar levels. To eat a low-fat, low-sodium diet, choose from these: fresh fruits and vegetables; cooked dried beans and peas; whole-grain breads and cereals; low-fat cheese, milk, and yogurt; and lean meats.
11. Find ways to distract yourself from pain so you enjoy life more.
When you focus on pain, it makes it worse rather than better. Instead, find something you like doing — an activity that keeps you busy and thinking about things besides your pain. You might not be able to avoid pain, but you can take control of your life.
If you are struggling to manage your chronic pain, book a consultation with our team today.
Personal Trainer & Sports Therapist